Program Description
Gain strength and muscle. Has a ton of side delt and lat volume
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedOct 02, 2024 02:32
- Last EditedJun 18, 2025 08:40
Summary
Transform your physique with the Full Body 5x program, a comprehensive 10-week journey designed for those ready to commit to serious gains. This five-day-a-week regimen incorporates a mix of compound lifts and targeted isolation exercises, ensuring balanced development across all major muscle groups. Each session is crafted to push your limits, enhance strength, and improve overall fitness. With a full gym at your disposal, you’ll have the tools to sculpt your body and achieve your fitness goals. Get ready to unleash your potential!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Hammer Curl (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Hammer Curl (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 10
3
Lat Pulldown
4
8 reps
RPE 10
4
Chest Press (Machine)
3
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Hammer Curl (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Hammer Curl (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Hammer Curl (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 10
3
Lat Pulldown
4
8 reps
RPE 10
4
Chest Press (Machine)
3
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Hammer Curl (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 8
3A
Upright Row (Dumbbell)
4
12 reps
RPE 8
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 8
3A
Upright Row (Dumbbell)
4
12 reps
RPE 8
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 9
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 9
3A
Upright Row (Dumbbell)
4
12 reps
RPE 9
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 10
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 10
3A
Upright Row (Dumbbell)
4
12 reps
RPE 10
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 8
3A
Upright Row (Dumbbell)
4
12 reps
RPE 8
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 8
3A
Upright Row (Dumbbell)
4
12 reps
RPE 8
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 8
3A
Upright Row (Dumbbell)
4
12 reps
RPE 8
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 9
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 9
3A
Upright Row (Dumbbell)
4
12 reps
RPE 9
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 10
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 10
3A
Upright Row (Dumbbell)
4
12 reps
RPE 10
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 8
3A
Upright Row (Dumbbell)
4
12 reps
RPE 8
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (cable)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (cable)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 9
3
Lat Prayer
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Incline Chest Fly (cable)
3
12 reps
RPE 9
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Lat Prayer
3
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
5
Incline Chest Fly (cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (cable)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (cable)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (cable)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 9
3
Lat Prayer
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Incline Chest Fly (cable)
3
12 reps
RPE 9
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Lat Prayer
3
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
5
Incline Chest Fly (cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (cable)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Helms Row
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Helms Row
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 9
2
Helms Row
4
12 reps
RPE 9
3
Seated Hamstring Curl
4
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 10
2
Helms Row
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Leg Press
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Helms Row
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Helms Row
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Helms Row
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 9
2
Helms Row
4
12 reps
RPE 9
3
Seated Hamstring Curl
4
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 10
2
Helms Row
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Leg Press
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Helms Row
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Stiff Leg Deadlift
4
6 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Stiff Leg Deadlift
4
6 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 9
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 9
5
Stiff Leg Deadlift
4
6 reps
RPE 9
6
Lat Pulldown
4
12 reps
RPE 9
7
Bicep Curl (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 10
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 10
5
Stiff Leg Deadlift
4
6 reps
RPE 10
6
Lat Pulldown
4
12 reps
RPE 10
7
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
1 reps
3 reps
RPE 8
RPE 8
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Stiff Leg Deadlift
4
6 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Stiff Leg Deadlift
4
6 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Stiff Leg Deadlift
4
6 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 9
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 9
5
Stiff Leg Deadlift
4
6 reps
RPE 9
6
Lat Pulldown
4
12 reps
RPE 9
7
Bicep Curl (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 10
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 10
5
Stiff Leg Deadlift
4
6 reps
RPE 10
6
Lat Pulldown
4
12 reps
RPE 10
7
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
1 reps
3 reps
RPE 8
RPE 8
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Stiff Leg Deadlift
4
6 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 4
1
Lateral Raise (Cable)4 Sets
8 Reps
@8
2
Helms Row4 Sets
12 Reps
@8
3
Seated Hamstring Curl4 Sets
12 Reps
@8
4
Leg Press3 Sets
12 Reps
@8
5
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@8
6
Tricep Extension (Cable)4 Sets
12 Reps
@8
Day 2
1
Calf Raise (Leg Press)5 Sets
8 Reps
@8
2A
Rear Delt Fly (Cable)5 Sets
15 Reps
@8
3A
Upright Row (Dumbbell)4 Sets
12 Reps
@8
4
Bent Over Row (Smith Machine)4 Sets
8 Reps
@8
5
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)1 Set
2 Sets
1 Reps
3 Reps
90%
85%
2
Lateral Raise (Cable)4 Sets
8 Reps
@8
3
Lat Pulldown4 Sets
8 Reps
@8
4
Chest Press (Machine)3 Sets
12 Reps
@8
5
Leg Extension3 Sets
12 Reps
@8
6
Hammer Curl (Cable)4 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)1 Set
2 Sets
1 Reps
3 Reps
90%
85%
2
Seated Row (Cable)4 Sets
8 Reps
@8
3
Lat Prayer3 Sets
12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@8
5
Incline Chest Fly (cable)3 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)4 Sets
12 Reps
@8
Day 5
1
Calf Raise (Leg Press)5 Sets
8 Reps
@8
2
Bench Press (Barbell)1 Set
1 Set
2 Sets
1 Reps
1 Reps
3 Reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)4 Sets
12 Reps
@8
4A
Rear Delt Fly (Dumbbell)5 Sets
15 Reps
@8
5
Stiff Leg Deadlift4 Sets
6 Reps
@8
6
Lat Pulldown4 Sets
12 Reps
@8
7
Bicep Curl (Cable)4 Sets
12 Reps
@8